SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

DEF

Environmental·5 min·+25 XP

Install blackout curtains

Darkness helps lower resting heart rate, enhancing mood and reducing stress.

What You'll Do

Install blackout curtains in your bedroom to create a dark environment for sleep.

Scientific Basis

Using blackout curtains decreases resting heart rate by 3 bpm, enhancing mood through reduced physiological stress.

Scheer, F. A., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. PNAS, 106(11), 4453–4458.

The Science of Impact

Lower resting heart rates are linked to reduced stress and anxiety levels.

Improving mood through environmental changes can enhance overall quality of life.

Simple adjustments like blackout curtains can lead to measurable health benefits.

Pro Tips

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Install blackout curtains in your bedroom for better sleep quality.

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Ensure total darkness for at least 7 hours each night to maximize benefits.

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Monitor your resting heart rate weekly to track improvements.